Man, it felt good to put 4 plates on the bar. I remember the first time I deadlifted 405# and how happy I was to hit that milestone. And today to be repping 405 as just part of a first cycle (i.e. “light”) is just a reminder to me that progress comes, it may just not come on your desired timeline. But consistency is what gets you there – eventually. 🙂

But I only did my work sets today: did not do the BBB sets. I’ve got my knee MRI tomorrow and I didn’t feel like pushing it. Furthermore, this whole “get on the spin bike” thing is kinda interesting to me. I noticed yesterday while just walking around that my knees didn’t feel so bad. I could bodyweight squat down (cold) without much problem. Going down the stairs didn’t feel as bad. I really do NOT know yet if things are just this way or if in fact the spin bike work is having a positive impact — but I’m intrigued.

So I just did the work sets, the assistance work, and then spent about 12 minutes on the spin bike. Again, I’m slowly working myself up to 20-30 minutes.

5/3/1 (Based on: Forever, BBB, 5’s PRO

• Deadlift
  • 170 x 5
  • 215 x 5
  • 255 x 3
  • 320 x 5
  • 365 x 5
  • 405 x 5
• Band Pullaparts (superset with deadlift warmups and work)
  • Not tracked
• Upright rows
  • 105 x 12
  • 105 x 12
  • 105 x 10
  • 105 x 9
• Seated Leg Curls
  • 120 x 12
  • 120 x 10
  • 120 x 9
• Stair Calves
  • 70 x 13
  • 70 x 13
  • 70 x 12